Pasta Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 615 mg | (15 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the pasta salad
- 500 grams Pasta (such as Penne)
- salt
- 3 roots Fennel (about 500 grams) (approximately 18 ounces)
- 4 scallions
- 2 garlic cloves
- 10 fresh Sardine (about 400 grams) (approximately 14 ounces)
- 4 Tbsps olive oil
- peppers
- 3 Tbsps Pine nuts
- For the dressing
- 2 Tbsps lemon juice
- salt
- 4 Tbsps olive oil
Preparation steps
For the pasta salad: Cook the pasta in boiling salted water until al dente. Drain, shock in ice water and drain again.
Set the fennel fronds aside. Trim the fennel, rinse, cut in half lengthwise, core then cut into thin wedges. Trim the scallions, rinse and finely chop, keeping the white and green parts separate. Peel the garlic and finely chop.
Rinse the fish and pat dry. In a large frying pan, heat 2 tablespoons oil and sauté the sardines for 2 minutes per side. Add the garlic and season with salt and pepper. Remove from the heat and let cool to lukewarm. Remove the heads and backbones and pick the flesh.
In a separate frying pan, toast the pine nuts until golden brown then remove from the pan. Add the remaining oil to the pan and sauté the fennel and white parts of the scallions for 3-4 minutes, stirring regularly. Deglaze with 4 tablespoons water, cover and simmer over medium heat for 3-4 minutes. Stir in the green parts of the scallions, remove the pan from the heat and let cool.
For the dressing: Whisk the lemon juice with 1/3 teaspoon salt and the oil. Combine the pasta, fennel mixture, sardine flesh and dressing and toss to combined. Sprinkle with chopped fennel fronds to serve.
